help help help

[ReBuilt]

When you are working towards a goal, I'd suggest having BF % checked every 4 weeks. No magic secret to losing body fat...work out with weights (intensely, but always with good form), throw in 2-3 sessions of HIIT cardio, and eat clean with a moderate calorie deficit.

It sounds like you've been seeing steady progress and so it's just be a matter of time. Just be mindful that as an adolescent, your body needs no less than 12% body fat. Extremely low in teens is associated with a risk of osteoporosis (among other problems). Late adolescence is when you are building maximum bone density, and once you hit your 20s, that window closes.

This may sound kind of corny, but instead of saying you don't like how your body looks, maybe start appreciating the body you have. Women in particular are subject to some pretty rediculous advertising that I think programs us to think we don't measure up physically. Some of the models are, in fact, "stretched" to look like they have long legs, etc. It's true...EAS put picture on one of their flyers a few years ago and I never had calves as long as they were depicted in the picture!

[charl_s]

Yeh thats great advice

patience is terrible! I just need to loose this body fat due a new change in routine in 3 weeks.

When I do legs workout it affects cardio as legs are just to tired, any advice? xx

[ReBuilt]

Since I've changed leg routine to the 10X3 routine Cassie recommended, legs are SPENT the day after, so I make that rest day. A day of rest is good for the body! As long as I'm eating clean, it doesn't effect fat loss and may even benefit it as recovery time is good for the muscles. More muscle=strength & faster metabolism=fat loss.

[charl_s]

can you link me up please to the 10x3 info..

also what do you do for abs, am i hopeless at sit ups x

[ReBuilt]

Hey Charl--you can do a search on "10X3" using the above search engine or go to this site that Cassie recommended.

http://www.tmuscle.com/free_online_arti" onclick="window.open(this.href);return false; ... r_fat_loss

I enjoy working core with various moves on the stability ball, planks, reverse crunches, even pushups are great for the abs. Pushups with your shins resting on a stability ball are fantastic for the core. Deadlifts with free weights is also a great exercise for the low back. All of these and more are probably in the exercise menu on this site. If you've never worked with free weights, etc., it's definitely worth it to hire a good trainer or even take some of the classes at your gym as the instructors (usually) are certified by an accredited organization. Truthfully, if you are working with free weights, resistance tubing, or even just your own body weight, there's so much stabilization occurring in your core, that you don't HAVE to do specific ab work (as Lesplease pointed out above). Since we can't spot reduce, doing crunches won't shrink the abs. Yes, it does work the muscles that flex your spine, but those 6-pack abs we see in pics are really the result of excellent nutrition and exercise-not necessarily crunches.

own personal opinion is that core work is great for keeping the back healthy.

[charl_s]

if the rest of your routine is solid you shouldn't need to do abs.

what do you think of weight workout?

and what cardio would u say to do, and how many times a week etc x thanks

[charl_s]

any1..?